You are here

Mango Fruit Nutrition Facts Health Benefits

Mango fruit

Mango fruit, a delicious fruit, has been celebrated for centuries not only for its unique taste but also for its miraculous health benefits. Health benefits of Mango include enhancement of human immunity power, improvement of digestion, prevention of asthma, cancer, diabetes, strengthening of bones, reduction of bad cholesterol, betterment of eye vision.

What Is Mango?

Mango fruit is king of all fruits. It is the national fruit of India, Pakistan, and Philippines and mango tree is the national tree of Bangladesh. Mango fruit is the most consumed fruit worldwide. The scientific name of mango is Mangifera Indica and belongs to the family of Anacardiaceae. Mangoes are native to South Asia. Mangos are sweet or sour in taste and luscious. Mango fruit varies in color and size; its skin can be yellow, orange, green or red. Mangoes are one seeded fruits, they are related to olives, cherries, peaches, and almonds. Various types of mangoes exist but the most popular among all of them is Alphonso, which  tastes sweet with fibreless pulp. Alphonso is primarily cultivated in Devgad and Ratnagiri districts of Maharashtra, India. Mango fruit is mainly consumed in its raw form and it is also commonly used in jellies, jams, squash, ice-creams, salads, pickles, and smoothie. Mangoes are nutritionally rich and it provides innumerable health benefits.

Mango Fruit Nutrition Facts:

Mango fruit is full of vitamins, minerals, carbohydrates, proteins, antioxidants. Given below are the nutrition values per 100 grams (3.5 Oz) and percentage of RDA (Recommended Dietary Allowance).


Vitamin A equiv.                    (7% of RDA) 54 μg

beta-carotene                        (6% of RDA) 640 μg

Lutein zeaxanthin                 23 μg

Thiamine (B1)                       (2% of RDA) 0.028 mg

Riboflavin (B2)                      (3% of RDA) 0.038 mg

Niacin (B3)                             (4% of RDA) 0.669 mg

Pantothenic acid (B5)           (4% of RDA) 0.197 mg

Vitamin B6                             (9% of RDA) 0.119 mg

Folate (B9)                             (11% of RDA) 43 μg

Choline                                   (2% of RDA) 7.6 mg

Vitamin C                                (44% of RDA) 36.4 mg

Vitamin E                                (6% of RDA) 0.9 mg

Vitamin K                               (4% of RDA) 4.2 μg


Calcium                                   (1% of RDA) 11 mg

Iron                                         (1% of RDA) 0.16 mg

Magnesium                            (3% of RDA) 10 mg

Manganese                             (3% of RDA) 0.063 mg

Phosphorus                           (2% of RDA) 14 mg

Potassium                              (4% of RDA) 168 mg

Sodium                                   (0% of RDA) 1 mg

Zinc                                         (1% of RDA) 0.09 mg

Energy:                                  250 kJ (60 kcal)

Carbohydrates:                    15 g

Sugars:                                 13.7

Dietary fiber:                        1.6 g

Fat:                                         0.38 g

Protein:                                  0.82 g

Mango Fruit Health Benefits:

1. ​Enhance The Immunity System:

Mangoes are rich in vitamin C and vitamin A and carotenoids which keep your immune system consistently strong.

2. Improve Your Digestion:

Mangos play an important role in eliminating problems such as indigestion. The fiber and water content in the mangoes help to prevent constipation and maintain a healthy digestive tract.

3. Asthma Prevention:

Mangoes contains beta-carotene which helps to prevent the asthma. This nutrient is also found in apricots, papaya, cantaloupe, carrots, broccoli and pumpkin.

4. Strengthens Bones:

Mangoes contain vitamin K which is important to strengthen the bones, to support quick blood clotting at externally injured body parts and prevents the Arthritis and Osteoporosis

5. Prevents Cancer:

Due to high amount of polyphenolic antioxidant compounds, fibers in mangos are known to offer protection against breast and colon cancers.

6. Lowers Risk Of Heart Diseases:

Mangoes are good source of fiber, potassium, beta-carotene; all are helpful to keep human heart healthy. Potassium makes your heart to work properly. Beta-carotene is an antioxidant that helps to remove the free radicals causing heart diseases.

7. Improves Eye Health:

Mangoes contain vitamin A and beta-carotene which can work to improve vision and eye health. Mangoes also contain Lutein zeaxanthin that helps to prevent the macular degeneration.

8. Lowers Cholesterol:

Due to high amount of fiber, pectin and vitamin C it helps to lower serum cholesterol levels.

9. Mangoes For Glowing Skin:

Mangoes promote glowing skin due to it’s the high amount of vitamin A, the deficiency of which causes wrinkles, acne etc.

Mango fruit

10. Good For Diabetics:

Not only as a fruit, mango also offers health benefits in the form of leaves too. Mango leaves are useful for  diabetic patients; boil 5-6 mango leaves in water in a vessel, soak them through night and drink the filtered decoction in the morning. This is helpful in regulating your insulin levels in the blood

 Side Effects Of Mango:

  • Mango sap and its peel contain a chemical called urushiol; this chemical can cause the mango latex allergy in sensitized individuals. Symptoms include itchiness, swelling, and blisters around the mouth, lips and tip of the tongue.
  • The green skin of raw mangoes contains anacardic acid, resulting in mild to severe reactions such as diarrhea, trouble breathing, or swallowing.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

Add new comment

This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.
3 + 4 =
Solve this simple math problem and enter the result. E.g. for 1+3, enter 4.